Crispy Butternut Squash Chips

Perfect when you long for chips, but don't want to load up on carbs: Butternut squash chips are a tasty, low carb alternative to potato chips.

I love roasting veggies. Pretty much any vegetable tastes divine when baked in the oven - it really brings out the flavors. From fennel to peppers to red onions, it's just the easiest thing to do. Add salt and oil and herbs and spices and let the magic happen.

Now, I used to be a BIG fan of roasted potatoes. And of potato crisps, for that matter. But since I'm watching my carb intake, I've been looking for alternatives that are comforting without settling around the waist.

Enter butternut squash chips - my absolute favorite way to enjoy butternut squash. They are not only super crispy, but also high in nutrients and low in carbs.

While 3.5oz (100g) of potato chips contain almost 50g of net carbs, the same amount of butternut squash crisps has only 10g.

The perfect healthy snack for autumn and winter!

Ingredients

You only need 3 ingredients for this simple recipe:

1. Butternut squash: It's best to choose a squash with a long, thin neck. This allows you to cut the squash into equal-sized slices easily.
2. Oil: I used avocado oil this time, but olive oil also works well.
3. Seasonings: Sea salt and rosemary. Paprika is also delicious, as would be cumin. Cayenne pepper tastes great if you like a bit of heat.

Method

Let's get started. Here is an overview of the recipe with helpful tips.

For the detailed method with timings and nutrition details, scroll down to the recipe card.

#1 Slicing Tips

I recommend slicing the butternut squash to about ⅛ inch thickness either by hand or with a mandoline.

I first tried to slice mine in the food processor and had to halve it to be able to fit it into the opening. The second half I actually sliced with a sharp knife, which ended up being much easier.

Be patient and slice your butternut REALLY FINELY and to the same thickness!!! This will ensure they bake evenly and become crispy all over.

If your butternut is small enough, you could even leave the slices round.

#2 Before Baking

Now, we put the chips into a large mixing bowl and coat them with oil all over.

Then, spread them onto a baking sheet that you have lined with parchment paper.

It is essential that the pieces do not overlap.

I added the seasonings after arranging the chips on the baking sheet, but you could also do this in the mixing bowl.

#3 During Baking

The baking duration will depend on the thickness of the chips. The thicker, the longer it will take.

Also, ovens tend to be hotter in the back. Rotate the baking sheet if you can see that the chips in the back are browned, but the ones in the front are not.

You can even flip them after around 20 minutes to ensure the undersides are crisp, too.

In a nutshell, watch them closely so they don't over-brown or burn.

FAQs

Storage

Butternut squash chips taste best straight out of the oven. But, it is possible to store them for a 3-4 days.

I always wait until the chips have cooled fully before I put them in an airtight container. This way, there is no condensation that makes them soft.

Over time, they will soften a little. Simply pop them back into the oven for a few minutes. This crisps them up again nicely!

More Low Carb Snacks

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Recipe

14 votes

Butternut Squash Chips

Katrin Nürnberger

Sugar Free Londoner

A delicious and healthy snack: Butternut squash chips are a tasty, lower carb alternative to potato crisps/chips.

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Servings 2 portions

Calories 83 kcal

Ingredients

  

1x2x3x

• ▢ 1 medium butternut squash preferably with a skinny neck
• ▢ 1 tablespoon avocado oil or olive oil
• ▢ sea salt to taste
• ▢ fresh rosemary or thyme sprig
• ▢ optional: cayenne pepper/paprika

Instructions

 

• Pre-heat oven to 190 Celsius/375 Fahrenheit.
• Remove the top of the butternut squash and cut the neck into thin slices. You can do this by hand or with a mandolin slicer. It is not necessary to remove the skins - with the skin on you get s slightly more rustic taste. For larger butternut squash, you might want to halve or even quarter your slices. You're the boss.
• In a bowl, rub in the olive oil, making sure that all slices are coated.
• Place on a baking sheet lined with baking paper or a silicone baking mat, making sure the slices do not overlap
• Season with sea salt and scatter over the rosemary or thyme (or a bit of both). Sprinkle sparingly with cayenne pepper if you'd like a bit of heat. I also seasoned some with paprika, with tasted equally yummy.
• Bake for ca 20-25 minutes until the crisps are hardened and browned. THis time will vary depending on how thin your slices are.
• Enjoy on their own or with dips

Final Step:Leave a review to help other readers. Thanks!

Notes

I actually cut the rest of the squash into slices and baked them as well, after scooping the seeds out in the middle. My kids enjoyed them as "pumpkin wheels" - much more fun to eat than just as boring little squares.

Nutrition

Serving: 60gCalories: 83kcalTotal Carbohydrates: 5.8gProtein: 0.5gFat: 7gSodium: 2mgFiber: 1gSugar: 1.1g

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